Abincin mai ciwon sukari na mai haƙuri tare da nau'in 1 da nau'in 2 na ciwon sukari ya kamata ya haɗa da kayan lambu, 'ya'yan itatuwa, hatsi da samfuran dabbobi. An zaɓi duk abinci gwargwadon ƙididdigar glycemic index (GI). Bugu da kari, yakamata a yi la'akari da ka'idodin maganin zafi.
Kifi don ciwon sukari na kowane nau'in ana buƙatar shi a cikin abincin. Wata hanya ce da ba makawa amino acid, phosphorus da aidin, kuma sun ƙunshi furotin mai narkewa cikin sauƙi. Tabbas, don samun mafi kyawun wannan samfurin, kuna buƙatar sanin yadda ake dafa kifi ga mai ciwon sukari.
A ƙasa za mu ba da bayani game da GI na nau'ikan kifaye iri iri, duba ko yana yiwuwa a ci ɗanyen salted, kyafaffen kifi mai tsami, da girke-girke daban-daban na masu ciwon sukari.
Glycemic index (GI) na kifi
Kusan dukkanin samfuran suna da ƙididdigar GI. Wannan wata alama ce ta dijital tasirin kayan abinci bayan amfaninsa akan sukarin jini. A nau'in 1 da nau'in ciwon sukari na 2, yana da matukar muhimmanci a bi cin abincin carb kaɗan kuma a zaɓi abincin da ke da ƙanƙanci a cikin GI.
Theasa cikin ƙididdigar, ƙarancin gurasar burodi samfurin ya ƙunshi Ganin waɗannan ƙimar, mai haƙuri zai iya rage yawan adadin insulin gajeren aiki da kuma kula da ƙimar glucose a cikin yanayin al'ada.
Amincewar samfurin kuma yana rinjayar haɓaka GI. Don haka, idan an mashi, to GI zai karu. An lura da irin hoto iri ɗaya tare da 'ya'yan itatuwa. Idan kuna yin ruwan 'ya'yan itace daga gare su, to, alamar GI zata tashi. Wannan ya faru ne sakamakon “hasara” na fiber, wanda ke da alhakin yawan ci glucose a hankali.
An rarraba kayayyakin GI zuwa rukuni uku:
- har zuwa BATSA 50 - irin wannan abincin shine babban abincin;
- 50 - 70 LATSA - an yarda dashi azaman cikin menu, sau ɗaya ko sau biyu a mako;
- sama da 70 NA BIYU - an dakatar, yana tsokanar hauhawar jini.
Bayan zaɓin da ya dace na abinci, girke-girke na masu ciwon sukari na iya haɗawa da wasu matakai na zafin da ake ji da jita-jita. Nagari dafa abinci a cikin waɗannan hanyoyi:
- ga ma'aurata;
- a cikin Boiled form;
- a cikin obin na lantarki;
- a cikin tanda;
- a kan gasa;
- simmer tare da ɗan kayan lambu mai.
Kifi da ke da nau'in 1 na ciwon sukari suna buƙatar zaɓar nau'in mai mai mai, ba tare da la'akari da ko kogi ne ko teku. Kyafaffen, kifi mai gishiri da caviar an haramta. Duk wannan yana faruwa ne saboda gaskiyar cewa irin waɗannan samfuran suna ba da ƙarin nauyi a kan ƙwayar ƙwayar cuta, tare da jinkirta cirewar ruwa daga jiki.
Mai ciwon sukari na iya cin irin wannan kifin (duka tare da ƙarancin GI):
- talla;
- zander;
- hake;
- perch;
- Pike
- irin kifin teku na teku.
Gasa mai gasa da gasa a cikin hannun riga zai zama da amfani.
Soyayyen kifi da gasa
Hanyoyin girke-girke na masu ciwon sukari daga kifi sun bambanta - waɗannan sune cutlet, kifi mai cike da takaddama har ma da asfic. Kada ku ji tsoron amfani da gelatin nan take don aspic. Kwanan nan, masana kimiyya sun gano cewa kusan dukkanin abubuwan sun ƙunshi furotin, wanda ya zama dole a cikin abincin yau da kullum na mai haƙuri.
Daga dafaffen kifi, zaku iya shirya salatin, wanda zai zama karin kumallo ko abincin dare. Ya kamata ku sani cewa abincin yau da kullun na wannan samfurin kada ya wuce gram 200.
An yi imanin cewa shinkafa tana aiki a matsayin mafi kyau gefen abinci don abincin kifi. Farar shinkafa tana da babban GI kuma ana ɗaukar ta "cutarwa". Amma akwai wani babban madadin - shinkafa (launin ruwan kasa) shinkafa, wanda GI ɗinsa 55 ne. ya kamata a lura cewa yana dafa ɗan lokaci kaɗan - 35 - 45.
Girke-girke masu zuwa don masu ciwon sukari sun dace da marasa lafiya da kowane nau'in ciwon sukari. Farashin farko shine perch a cikin hannun riga (hoto a sama). Wadannan kayan masarufi masu zuwa za a buƙata:
- perch - gawawwaki uku;
- rabin lemun tsami;
- miya tkemali - 15 ml;
- gishiri, ƙasa baƙar fata barkono - dandana.
Tsaftace kifi daga cikin insides kuma cire kai, grate tare da miya, gishiri da barkono. Bada izinin jiƙa na minti 20 zuwa 30. Sannan a yanka rabin lemun tsami a yanka, a sa su a cikin kifin, a sa a hannun. Yawancin lokaci ina gasa kifi ba fiye da minti 25, a zazzabi na 200 C.
Hakanan zaka iya yin cutlet daga kifi. Wannan girke-girke ya dace da duka tururi da soya a cikin kwanon rufi, zai fi dacewa da murfin Teflon (don kada kuyi amfani da mai). Samfuri:
- gawawwakin gawa biyu;
- gurasar hatsin rai - 40 grams (yanka 2);
- madara - 50 ml;
- albasa rabin;
- gishiri, ƙasa baƙar fata barkono dandana.
Don tsabtace pollock daga viscera da ƙasusuwa, don wucewa ta niƙa mai niƙa ko niƙa tare da blender. Jiƙa burodin na mintina biyar a ruwa, sai a matse ruwan kuma a juye naman da albasa. Sanya madara, gishiri da barkono, haɗa sosai. Don ƙirƙirar cutlet daga kifi minced, wasu za a iya daskarewa kuma a yi amfani dasu idan ya cancanta. Soya cutlets a garesu a ƙarƙashin murfin.
Abin halatta a kullun na abincin kifi don nau'in 1 masu ciwon sukari ya kai 200 grams.
Salatin da kifi
Salatin kifi na iya zama karin kumallo na biyu kuma yana daidaita jikin mai haƙuri da makamashi na dogon lokaci. Sau da yawa, girke-girke suna amfani da sabo kayan lambu da ganye. Ruwan sha don wannan tasa na iya zama ruwan lemun tsami, yogurt mai-mai da man zaitun.
Don salatin ya sami ɗanɗano mai daɗin ɗanɗano, za a iya amfani da man zaitun tare da ganye, barkono mai zafi ko tafarnuwa. Zai fi kyau shan ganye sabo, alal misali, Rosemary ko thyme. Zuba mai a cikin busassun akwati da sanya ganyaye, ko barkono da tafarnuwa, ana iya amfani dasu baki ɗaya, ko kuma a iya yanke su a kananan ƙananan.
Rufe akwati tare da murfin murfi da cirewa don nace a cikin wani wuri mai sanyi na kwana uku zuwa huɗu. Matatar mai ba lallai ba ce. Wannan suturar salatin yana da cikakken aminci ga kowane nau'in ciwon sukari.
Salatin tare da kwasfa yana dauke da kayan abinci wanda GI bai haɗu da 50 SHAWARA ba:
- fil fillet - 2 inji mai kwakwalwa ;;
- Boiled wake wake - 100 grams;
- barkono guda;
- albasa guda;
- zaitun zaitun - 5 inji mai kwakwalwa ;;
- man kayan lambu - 1.5 tablespoons;
- vinegar - 0.5 teaspoon;
- tumatir - pcs 2 ;;
- wani yanki na faski;
- gishiri, ƙasa baƙar fata barkono - dandana.
Tumatir ya kamata a peeled - doused tare da ruwan zãfi da yanke a cikin nau'i na gicciye a saman, don haka ana iya cire peel daga ɓangaren litattafan almara. Yanke kwanduna, albasa da tumatir a kananan cubes, yankakken barkono mai dadi, kuma a yanka zaituni a cikin rabin. Niƙa faski. Haɗa dukkan kayan abinci, lokacin salatin tare da man kayan lambu da vinegar, gishiri da barkono dandana, Mix sosai.
Zaɓin zaɓi shine sanya salatin a cikin kwano waɗanda aka rufe da salati.
Wani zabin salatin kifi ya ƙunshi ingantaccen kayan abinci kamar ruwan teku. Don bautar guda biyu kuna buƙatar:
- Boke filletin hake - 200 grams;
- ruwan teku - 200 grams;
- tafasasshen qwai - 2 inji mai kwakwalwa .;
- lemun tsami
- albasa daya;
- Man zaitun - 1.5 tablespoons.
Ya kamata a tafasa ruwa a cikin ruwan gishiri. Yanke kifi, qwai da albasa a cikin kananan cubes, Mix dukkan kayan abinci.
Ku ɗanɗana salatin tare da man zaitun kuma yayyafa ruwan 'ya'yan lemun tsami.
Babban shawarwarin abinci mai gina jiki
Duk abincin da ke da ciwon sukari ya kamata ya zama ƙasa a cikin GI, kuma ya ƙunshi carbohydrates mai wahala-to-digest. Wannan yana tabbatar da cewa mai haƙuri yana da tsayayyen matakin sukari na jini.
Ya kamata a daidaita abinci, abinci 5 -6 a rana, a cikin ƙaramin rabo, zai fi dacewa a lokuta na yau da kullun. Haramunne saboda yunwar da abinci.
Kada a manta da yawan ruwan da ake fitarwa, wanda yake daga lita 2. Hakanan akwai wani tsari don ƙididdige mutum na yawan buƙatun ruwa na yau da kullun - 1 ml na ruwa a cikin kalori ɗaya da aka ci.
Kari akan haka, ya zama dole a sarrafa cewa girke-girke na masu ciwon sukari basa dauke da gishiri mai yawa, saboda wannan yana hana cire ruwa daga jiki, hakan zai haifar da kumburin mahaifa.
A farkon rabin rana, ya fi kyau ku ci 'ya'yan itatuwa da kayan marmarin cututtukan da ke fama da cutar siga. Iyakance abincin dare na ƙarshe zuwa gilashin samfurin madara da aka dafa - madara da aka dafa, yogurt, yogurt ko kefir.
Marasa lafiya tare da nau'in ciwon sukari na 2 ya kamata ya san cewa babban burin maganin abincin don ciwon sukari shine kiyaye matakan glucose na jini a cikin al'ada. Maganin rage cin abinci a wannan yanayin shine babban magani. Tare da nau'in ciwon sukari na 1, abinci mai dacewa yana rage haɗarin haɓakar haɓakawa da mummunan sakamako na "mai daɗi" cuta.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin kifi don ciwon sukari.
